Great to see that you started a journal. I'll be keeping an eye on it and seeing where I can give some good feedback or suggestions. How did that drum session go? I'm not capable of playing any musical instrument of any level of quality, so I'll leave that for you.

Hope you're getting a lot of fresh whole foods in your diet, some good rest and when the muscle aches subside, another great training session in.

i do get a lot of vegetables but in winter i have only little desire for fruits that´s why i do not eat that much (mostly oranges and bananas). in contrast to that i use to eat a lot of fruits in spring and summer.

free weigths are also my personal preference. sadly i am actually not able to do my favorite exercises: heavy barbell rows and squats. but i like lat pulldowns as well.

for the next 4-6 weeks i am going to do these two workouts alternating with one or two days rest in between.three sets per exercise with the first set doing 5-8 reps and the second and third 8-12 reps each.i felt quite satisfied and exhausted after these two workouts so i think they are not that bad since i am currently not able to do barbell rows, squats and deadlifts due to my injury.

Great stuff. You know what, even during the winter, I'm still very attracted to fruit. In fact just a few days ago I was eating fruit which hasn't been in season since the summer, including cherries and mangoes and today I almost purchased some blueberries I just love fruit, love how it makes me feel, love the energy it gives me and the overall nutrition it provides.

Nice workout schedule. I know you're getting that hamstring to recover right now. What's the time table for the recovery process?

As far as suggestions, let's see:

I really like the 5-8 rep range with the 8-12 tossed in there too. I'm also very much an 8-rep kind of person. Lately I've been a little more on the 10-12 rep side for some exercises but others around 6-8. It's a nice range for strength, muscle and mass building, based on the effort required and the actual time it takes to complete a set.

It looks like you have dumbbell shoulder press in both workouts. Perhaps you could do some barbell or dumbbell shrugs or some upright rows? Would those work within your injury? It seems like both with be fine as they isolate the shoulders pretty well.

I like the reverse grip pull-ups and pull-downs to target biceps, as well as machine rows an the dips to hit the triceps but I'm wondering if you could squeeze in a biceps curl or one more triceps exercise with barbell or dumbbells to ensure they get their full work too.

Overall, I like it, but I'd take out one of the shoulder presses and put in some shrugs and upright rows and if there is room, toss in some narrow grip presses or french presses for triceps one day and some good ol barbell biceps curls the other day (arm biceps of course!)

Hope you recover well and keep on eating that good food and getting that upper body strong.

Not sure what you're referring to for the after burn. The pump? Or drop sets? Or doing cardio after weights? Or replenishing nutrients right after exercise? Let me know a few more details.

alright i will follow your suggestions.shrugs or upright rows could both work, i will just try which one works better.i will ad barbell biceps curls to workout A and narrow grip presses to workout B. maybe i also ad dumbbell french presses to workout B but first i will do it like this:

with the afterburn i am referring to cause calorie burning also hours after the workout. has to do with Excess Post-Exercise OxygenComsumption. i read about that here: http://afterburneffect.net/what is your opinion to that?

concerning cardio after weights i will do 20-40min medium intensity runs after my workouts when my injury has healed.

Glad to see you'll add some of those arm exercises in and the new shoulder ones too. I think it can balance things out a bit more for you while adding in more variety as well, also possibly giving other areas a bit more time to recover as you hit more muscles more directly.

You could even devise a workout C if you wanted and do an A, B, and C rotation. Maybe later down the road.

not exactly the planned reps today but i was quite exhausted. so what? 50kg bench press with 7 reps outlines a good process for me. i am quite satisfied with that. shortly after starting strength training i was able to do 80kg squat, 100kg deadlift but only about 35kg bench press. i am moving forward